The benefits
Regular physical activity lowers the risk of heart disease, stroke, type 2 diabetes, and some cancers. It also improves mood, sleep, and energy, and helps keep bones and muscles strong. [1,2]
How much do adults need?
Moderate activity means you can talk but not sing. Vigorous activity means you can only say a few words without pausing for breath. [3]
- 150–300 minutes of moderate activity a week (such as brisk walking or cycling), or
- 75–150 minutes of vigorous activity a week (such as running or fast swimming), or a mix of both. [1]
- Muscle-strengthening activities on 2 or more days a week. [1]
- Older adults should also include balance exercises to help prevent falls. [1,2]
Easy ways to move more
- Walk for 10–15 minutes after meals.
- Take the stairs instead of the lift.
- Stand up and stretch every 30–60 minutes if you sit for work.
- Do household chores or gardening with energy.
- Try body-weight exercises at home, like squats and wall push-ups.
Getting started safely
Some activity is better than none. [1] Start small and build up slowly. If you have a heart condition, diabetes, joint problems, or haven't exercised in a long time, check with your doctor about what's right for you.
Stop and get medical help if you have
- Chest pain, pressure, or tightness during activity.
- Severe shortness of breath, dizziness, or fainting.
- A racing or irregular heartbeat.
- Sudden, severe joint or muscle pain.
References
- 1.Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462.
- 2.U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. 2nd ed. Washington (DC): HHS; 2018.
- 3.Centers for Disease Control and Prevention. Measuring Physical Activity Intensity. Atlanta (GA): CDC.
This information is for general education and is not medical advice. Always talk to your doctor or pharmacist about your own health. In an emergency, call your local emergency number.